Get out a rower and a box, lining them up where your coach tells you to.

200+200 Russian Twists (Time)

First 200 with a medball, second 200 unweighted, RX= 20/14 Try to keep feet off ground, ball/both hands touch ground and count each tap as one.

Get Your Free 31 Days to Shredded Guide

In October we ran our wildly successful Abstober daily abs program for our members. Now we've compiled every sit up, every V up, every plank, every farmer's carry...every last rep, over 31 days, into one super handy guide. And we're giving it to you for FREE. Follow along with these do-anywhere, infinitely scabale workouts to build a strong core with skulpted abs. Doable for any ability, video demos included.